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  6. Wakame vs. Summer squash

Wakame vs. Summer squash — In-Depth Nutrition Comparison

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Significant differences between Wakame and Summer squash

  • Wakame has more Manganese, Folate, Copper, Iron, Magnesium, Calcium, and Vitamin B5, however, Summer squash is richer in Vitamin B6, and Vitamin C.
  • Wakame covers your daily Manganese needs 53% more than Summer squash.
  • Summer squash has 436 times less Sodium than Wakame. Wakame has 872mg of Sodium, while Summer squash has 2mg.

Specific food types used in this comparison are Seaweed, wakame, raw and Squash, summer, all varieties, raw.

Infographic

Wakame vs Summer squash infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wakame
Wakame
8
:
2
Summer squash
Summer squash
Contains more Calcium +900%
Contains more Iron +522.9%
Contains more Magnesium +529.4%
Contains more Phosphorus +110.5%
Contains more Zinc +31%
Contains more Copper +456.9%
Contains more Manganese +700%
Contains more Selenium +250%
Contains more Potassium +424%
Contains less Sodium -99.8%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Contains more Calcium +900%
Contains more Iron +522.9%
Contains more Magnesium +529.4%
Contains more Phosphorus +110.5%
Contains more Zinc +31%
Contains more Copper +456.9%
Contains more Manganese +700%
Contains more Selenium +250%
Contains more Potassium +424%
Contains less Sodium -99.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wakame
Wakame
8
:
2
Summer squash
Summer squash
Contains more Vitamin A +80%
Contains more Vitamin E +733.3%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +62%
Contains more Vitamin B3 +228.5%
Contains more Vitamin B5 +349.7%
Contains more Folate +575.9%
Contains more Vitamin K +76.7%
Contains more Vitamin C +466.7%
Contains more Vitamin B6 +10800%
Wakame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Summer squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
Contains more Vitamin A +80%
Contains more Vitamin E +733.3%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +62%
Contains more Vitamin B3 +228.5%
Contains more Vitamin B5 +349.7%
Contains more Folate +575.9%
Contains more Vitamin K +76.7%
Contains more Vitamin C +466.7%
Contains more Vitamin B6 +10800%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
4
:
1
Summer squash
Summer squash
Contains more Protein +150.4%
Contains more Fats +255.6%
Contains more Carbs +172.8%
Contains more Other +1061.3%
Contains more Water +18.3%
Wakame
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more Protein +150.4%
Contains more Fats +255.6%
Contains more Carbs +172.8%
Contains more Other +1061.3%
Contains more Water +18.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
2
:
1
Summer squash
Summer squash
Contains more Monounsaturated Fat +262.5%
Contains more Polyunsaturated fat +144.9%
Contains less Saturated Fat -66.2%
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Summer squash
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Contains more Monounsaturated Fat +262.5%
Contains more Polyunsaturated fat +144.9%
Contains less Saturated Fat -66.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wakame Summer squash
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Wakame Summer squash Opinion
Net carbs 8.64g 2.25g Wakame
Protein 3.03g 1.21g Wakame
Fats 0.64g 0.18g Wakame
Carbs 9.14g 3.35g Wakame
Calories 45kcal 16kcal Wakame
Fructose 0.95g Summer squash
Sugar 0.65g 2.2g Wakame
Fiber 0.5g 1.1g Summer squash
Calcium 150mg 15mg Wakame
Iron 2.18mg 0.35mg Wakame
Magnesium 107mg 17mg Wakame
Phosphorus 80mg 38mg Wakame
Potassium 50mg 262mg Summer squash
Sodium 872mg 2mg Summer squash
Zinc 0.38mg 0.29mg Wakame
Copper 0.284mg 0.051mg Wakame
Manganese 1.4mg 0.175mg Wakame
Selenium 0.7µg 0.2µg Wakame
Vitamin A 360IU 200IU Wakame
Vitamin A RAE 18µg 10µg Wakame
Vitamin E 1mg 0.12mg Wakame
Vitamin C 3mg 17mg Summer squash
Vitamin B1 0.06mg 0.048mg Wakame
Vitamin B2 0.23mg 0.142mg Wakame
Vitamin B3 1.6mg 0.487mg Wakame
Vitamin B5 0.697mg 0.155mg Wakame
Vitamin B6 0.002mg 0.218mg Summer squash
Folate 196µg 29µg Wakame
Vitamin K 5.3µg 3µg Wakame
Tryptophan 0.035mg 0.011mg Wakame
Threonine 0.165mg 0.028mg Wakame
Isoleucine 0.087mg 0.042mg Wakame
Leucine 0.257mg 0.069mg Wakame
Lysine 0.112mg 0.065mg Wakame
Methionine 0.063mg 0.017mg Wakame
Phenylalanine 0.112mg 0.041mg Wakame
Valine 0.209mg 0.053mg Wakame
Histidine 0.015mg 0.025mg Summer squash
Saturated Fat 0.13g 0.044g Summer squash
Omega-3 - EPA 0.186g 0g Wakame
Monounsaturated Fat 0.058g 0.016g Wakame
Polyunsaturated fat 0.218g 0.089g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Summer squash
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
29%
Wakame
18%
Summer squash
Minerals Daily Need Coverage Score
65%
Wakame
12%
Summer squash

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 1.55g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 870mg)
Which food is lower in Saturated Fat?
Summer squash
Summer squash is lower in Saturated Fat (difference - 0.086g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/nutrients
  2. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.